Let's try again...
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I'm going to be hurting tomorrow - because its been years since I last did tin seriously I decided to baseline some standard exercises from my circuits at home, add a few others, then go for max on each:<br />
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500m row warmup in 1:45<br />
Bench bb: warmup 6 x 20, 6 x 60, 3 x 80<br />
Bench db: 6 x 25, 4 x 35<br />
Bent row bb: warmup 6 x 40, 4 x 70, 2 x 80<br />
Chin up: 1 x 7<br />
Deadlift: warmup 6 x 50, 8 x 90, 3 x 110<br />
Squats: warmup 6 x 50, 7 x 80, 2 x 100 - it must be said that my form is shit<br />
Incline db: 6 x 15, 10 x 25. Couldn't get the 30 up at that point!<br />
Military press: warmup 6 x 20, 8 x 40, failed 60, 2 x 50<br />
Pull up: 1 x 5<br />
Chin up: 1x 5<br />
Pull up: 1 x 4<br />
Hanging knee raise: 2 x 10<br />
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Shoulders already feel stuffed, and I'm sure legs, back and chest will follow on the morrow. <br />
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The plan from here will be to target one area each session over the next 6 weeks with weights:<br />
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Chest and arms (didn't bother base lining arms today as I didn't have time)<br />
Legs - supplement with running <br />
Back and shoulders -
Got out for a run this morning - 8 km in 44:45. Makes 50 km for December so far. Could feel the lactic acid bouncing around in the chest, back, and glutes from yesterday.<br />
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[quote name='NTA' timestamp='1354913692' post='331458']Too tired 94.5kg, Chest 107cm, Waist 97cm, Hips 102cm<br />
[/quote]<br />
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Today: 93.8 kg, Chest 107cm, Waist 97cm, Hips 102 cm.<br />
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So back in the saddle to a degree with the weight, and it will be interesting to see how the measurements change with heavy weights thrown in.<br /> -
Next weekend will be the last weigh-in until February, when I'll commence an 8-week target period for more weight loss. I'll keep the exercise and good eating up, but with the festive season upon us, and holidays in January, taking the measurements doesn't really matter. I'll keep up with the weights and running and be able to measure my fitness and strength that way, which is enough for now. It will be interesting to see what happens once I come back and get the tape measure out.<br />
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Picked up a little app called Lifting Log on the Play Store: [url="https://play.google.com/store/apps/details?id=net.kndy.liftinglog"]https://play.google....kndy.liftinglog[/url]<br />
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Simple enough - just need to remember to change the units from pounds to kilos before entering anything <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/dash2.gif' class='bbc_emoticon' alt=':Bang_Head:' /> -
As a bit of a recovery tonight (after a fairly relaxed eating day) I did some body weight stuff just to ease out a bit of the stiffness. It was going to be hundred pushups, but after the first 30 I knew I'd be pushing it to get past the third set:<br />
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30 pushups<br />
10 bench dips<br />
20 squats<br />
20 static lunges right then left<br />
20 knuckle pushups<br />
10 bench dips<br />
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Then a heap of water before bed to flush out the system. -
Just realised the baseline weight from Friday was max 80kg for bench. Oh well...<br />
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So chest and arms this morning - what I call the "standard" workout which is warm up set, basic set, then increments to max weight:<br />
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Bench press - warmup 6 x 20kg, 10 x 60kg, 5 x 80kg, 1 x 95kg<br />
Incline dbell - warmup 6 x 12.5kg, 10 x 20kg, 8 x 25kg<br />
Dips - 3 x 5<br />
Bench dbell - 6 x 20kg, 5 x 30kg<br />
Chinups - 2 x 5<br />
Hammer curl - 6 x 10kg, 6 x 15kg<br />
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Pretty happy to finally bench my own weight again - been a while and last time was at Uni around 110kg. Was a tough lift and felt like forever to get it past right angles.<br />
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For each muscle group I'll be doing "standard" as per the above, then a "power" day and a "hi rep" day in no particular order. -
Shit eating day as Christmas approaches and the snacks start appearing on desks. They've discovered my one weakness: that I'm weak...<br />
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So karate tonight, and last class of the year so they took it fairly easy. Decided it would be good to do hundred pushups when I got home to work the muscles a bit.<br />
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Week 5 Day 1 - 60 s rest standard:<br />
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Set 1: 36 OK. This is going to suck - immediately reached for 120s rest!<br />
Set 2: 40 OK. Form feels like shit though. Stopped at top of 20, 30, and every couple thereafter.<br />
Set 3: 30 OK. Just.<br />
Set 4: 24 OK. Argh.<br />
Set 5: 20 OK, 20 on knees.<br />
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So even my half arsed form broke down eventually. In amongst gym work this week is going to take some conquering.<br />
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Myotatics and cat voms to finish.<br /> -
Did a run/walk to work again today. Once again, a couple of km in I was hit with the need to defecate. Had to backtrack a little to a service station and felt bad about turning their cube into a sauna, so bought a powerade zero which probably helped hydrate me for the rest of the run.<br />
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Did 7.5km in 49 minutes - yes the pace was terrible, but so was running with a pack and trying to hold in a shit. Got to work, felt OK generally so straight to the gym for shoulders and back:<br />
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Military press: warmup 6 x 20kg, 10 x 40kg, 9 x 40kg, 7 x 40kg<br />
Bent row bb: warmup 6 x 40kg, 8 x 60kg, 10 x 60kg, 7 x 60kg - no idea where that middle set came from, just did it. Using a wide grip for this one to activate the back.<br />
Deadlift: warmup 6 x 60kg, 10 x 90kg, 8 x 100kg, 6 x 100kg - I'm having trouble maintaining my grip here but it is something to work on.<br />
Arnies: warmup 6 x 10kg, 10 x 15kg, 8 x 15kg<br />
Pullups: 4, 4, 5 - lot of effort for that last one but I took a longer break.<br />
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I think I better go eat something before I faint. I would love a sleep right now, but work is in the way of that, plus I'll be walking home this afternoon... -
Just a straight up overhand (palms face knees). I tried locking thumbs under today which helps a little but the skin of my palms gets squishy and pinched when that happens. The basic issue is forearm and finger tendon strength, which will come with time.<br />
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I've been doing a bit of reading into workout styles, and decided on the following:<br />
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Standard workout - warm up then goal of 3 x 10 for 75% of 1RM, so e.g. if I my 1RM for bench is 100kg, then I should be doing 3 x 10 at 75kg. Once I conquer that, get a new 1RM<br />
Hi rep workout - goal of 3 x 20 at 50%<br />
Heavy workout - warm up, 75% at low reps (6 or less) then jump to 90% or higher and try to push out or a new 1RM. Lots of rest here between sets. -
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THAT is the first, and last book you will EVER need to buy for weight training. Wish I had had this 25 years ago. I didn't, but I have it now, so that's good enough....<br />
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and while I'm here, the only book you'll ever need for nutrition...<br />
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THe top book we call 'the new testament', as we have the original book too (strangely enough, the old testament). It's worth getting too, but if you're only going to get one book, get workout 2...! -
Thanks for posting those links Bart. Might make that my birthday present in January <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' /> . Should put in a request for strap-ons (wraps) too. Those things make a big difference. Some bugger nicked them from my gym though.
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One is going to have trouble walking tomorrow - just finished legs at the gym and it felt goooooooooood...<br />
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Warmup on bike 2 minutes<br />
Squat rack was busy - so did incline leg press instead<br />
Incline leg press: warmup 6 x 80kg, 10 x 150kg, 10 x 250kg, 10 x 200kg (had to back off as I was getting a bit strained)<br />
Squats: warmup 6 x 40kg, 10 x 70kg times three<br />
Calf raises: warmup 6 x 97, 10 x 143, 10 x 143<br />
Hanging knee raise in neutral hand grip: 3 x 10<br />
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See how I feel in the morning but a run before last weigh-in for the year would help get a decent final figure under 95. -
are you training your GRIP, or your back muscles (or shrugs or whatever it is you're using straps for)? If your grip gives out before the targetted muscles, you're never going to work out that muscle using that exercise properly.<br />
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So don't use em until you have to (that'll improve the grip).